is often referred to as the ?spice of life?, and indeed,sodium is important to the proper functioning
of our bodies.However, the amount of salt needed to sustain our systems is easily obtained through
natural, healthy eating habits, so eliminating added salt from your diet won?t pose any risks. The
risks from high-sodium diets, however, are significant, and salt?s role in hypertension is
undeniable.

have been inextricably linked, and most people are aware that sodium is one of the leading factors in hypertension. What may not be common knowledge is exactly how sodium contributes to high blood pressure. High sodium can cause blood vessels to constrict, leaving less room for blood to travel through. In turn, this requires the heart to work harder to pump blood through the system, leading to higher blood pressure.Not only does this put added strain on theheart

diet means restricting sodium intake to minimal levels. There are plenty of ways to adhere to a
low-sodium diet without sacrificing flavor. The recipes included at the end of this book
demonstrate how to make delicious meals while being mindful of sodium.

There are spice substitutions you can make to cut down on sodium intake as well. Instead of
sprinkling salt over your food, try replacing it with a blend of herbs and spices that add flavor
without increasing your sodium intake. Be sure to check the label, though,as some products that
claim to be salt substitutes may still have high amounts of sodium. Avoid adding salt to food while

If salt is necessary, wait until cooking has finished before seasoning. In this way, you only add the
salt you need for flavor, without having to re-add salt as the cooking process goes on, and can
greatly reduce the amount of salt you?ll need. Adding in other herbs and spices is a great way to
add some zest without adding more salt than necessary. Look for low-sodium versions of your
favoritefoods

A low-fat, low-sodium diet is a major step towards reducing high blood pressure, and can lead to
significantly improved overall health. By learning new ways to prepare delicious foods without
resorting to unhealthy ingredients or techniques, you can enjoy delicious, healthy meals and
reduce your risk for hypertension.

high in fat and sodium are thought to contribute to the risk of hypertension, making it even more
important to eat healthy, balanced meals. Due to sodium?s significance in contributing to high
blood pressure, it will examined separately in the following section.

Healthy eating doesn?t have to mean less delicious eating. There are many ways to substitute healthy ingredients for less nutritious (and more heart unfriendly) choices, without sacrificing flavor or texture. Please see the collection of recipes at the end of this book for some easy to follow recipes for great tasting, heart-healthy

, as well as myriad other ailments. Saturated fats are the biggest culprits here, and have no positive health benefits. Saturated fats can adhere to the walls of your arteries and form a hard plaque. This plaque narrows the passage that blood travels through, which increases blood pressure.

, such as salmon or mackerel, walnuts, and flax have been found to be heart-healthy. These fats
can offer a number of health benefits,such as naturally reducing blood clots, lowering cholesterol
and triglyceride levels, and improving the body?s ability to respond to insulin. All of these benefits
can contribute to better health, and improved overall heart health.

By using fresh, quality ingredients, you can be sure that no unnecessary sodium or fat is present,
and you can substitute high-risk ingredients for healthier choices. Convenience foods, while
handy, often contain very high amounts of both fat and sodium, making them an unhealthy choice
for anyone, even those not worried about blood pressure.